What is healthful eating

Healthful eating means having a balanced diet choosing from all five main food groups, in the right quantities.

Whole grains

Examples of whole grains are wholemeal bread, pasta, and cereals, in which each grain includes the germ and bran.

To make sure the grains are whole grains, look for the word “whole” or “whole grain” on the nutritional information on the packaging.

Fruits and vegetables

Fruits and vegetables are rich in vitamins, minerals, and fiber. Choosing a variety of colors can help maximize the intake of nutrients.

Protein

Vital for repairing tissues in the body, many protein-rich foods also contain high levels of minerals like iron, magnesium, and zinc.

Excellent sources of protein include meats, fish, and eggs. Beans, nuts, quorn, and soya are protein options for those on a vegetarian diet.

Dairy

A calcium-rich diet promotes healthy bones and teeth. Dairy products are good sources of calcium. Low-fat milk, yogurt, and cheese are recommended.

Fats

Fats are important for brain health, energy, absorption of certain vitamins, and for skin, hair, and joint health.

Saturated fats are present in cream, fatty meat, and fried foods. Too much saturated fat can lead to heart disease.

Unsaturated fats are present in avocado and oily fish. They help reduce the “bad” cholesterol in blood.

The World Health Organization (WHO) recommend that healthy fats should make up less than 30 percent of total calories.

Sugars

Sugars occur naturally in some foods, such as fruits, or they can be added as a sweetener. Too much sugar can lead to weight gain, heart problems, blood sugar imbalances, and other health issues.